Create sequences to suit your needs
ALIGNMENT
From all fours, hips stacked over knees, shoulders stacked over wrists.
Exhale, arch your spine up, pelvis tips back, shoulder blades spread apart.
Press into all five knuckles of your hands, the tops of your feet and your knees.
Back of the neck long, gaze at the ground under your navel.
Inhale, into Bitilasana, repeat 5-10 rounds to warm up the spine.
ALIGNMENT
From all fours, hips stacked over knees, shoulders stacked over wrists.
Inhale, dip your navel down, pelvis tips forward, sit bones spread, broaden your collarbones, move your sternum forward and up, shoulder blades draw together.
Press into all five knuckles of your hands, the tops of your feet and your knees.
Back of the neck long, gaze forward to the front of your mat.
Exhale, into Marjaryasana, repeat 5-10 rounds to warm up the spine.
ALIGNMENT
From all fours, hips stacked over knees, shoulders stacked over wrists.
Walk your hands forward and lower your chest towards the ground, rest your forehead on the ground, hips stay stacked over knees. Hug your outer hips to the midline.
Stretch your arms forward, reach your hips back, press your hands into the ground with elbows lifted, reach the chest towards the ground, gaze down.
ALIGNMENT
From a seated position, legs straight, place your right hand under your right buttocks and draw the flesh out to the side, repeat with your left buttocks, sit up tall onto your sit bones.
Bend your right leg, place your foot to the ground in front of your pubic bone, top of the foot on the mat, sole of the foot facing up. Place your left foot in front of your right foot so that the feet are lined in front of each other. Lengthen through your inner thighs.
Place your hand on your lower thighs, lengthen up through your spine to the tip of your crown.
Broaden through the collarbones, gaze forward.
ALIGNMENT
From a seated position, legs straight, place your right hand under your right buttocks and draw the flesh out to the side, repeat with your left buttocks, sit up tall onto your sit bones.
Cross your legs at the shins and stack your feet under your knees, flex your feet. With both hands hold your right upper thigh and gently roll the flesh outwards, repeat with your left thigh.
Place your hand on your lower thighs, lengthen up through your spine to the tip of your crown.
Broaden through the collarbones, gaze forward.
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